E3MOM x 5
Building to a heavy 3 rep zombie front squat
3 Rounds for time
15 min time cap
Spicy RX
21/18 Calorie Row
15 T2b
50′ Double DB walking lunge 50s/35s
Mild
21/18 Calorie Row
12 T2b or v-ups
50′ Double DB walking lunge 35s/25s
Pico
21/18 Calorie Row
15 knee raises/alt leg v-ups
50′ Walking lunge with or without weight
RX
Amrap 10
10 Bar over burpees
8 Snatch 115/75
6 25′ Shuttle runs
4 Wall Walks
2 Sandbag cleans
Rest 5 Min
Amrap 10
10 Handstand push ups
8 Cleans 115/75
6 25′ shuttle runs
4 Bar muscle up
2 Sandbag cleans
Pico
Amrap 10
10 Burpees over the bar
8 Snatch
6 25′ shuttle runs
4 partial wall walks/ inch worms
2 sandbag/barbell cleans
Rest 5 min
Amrap 10
10 Burpees over the bar
8 Cleans
6 25′ Shuttle runs
4 Pull ups jump up slow down
2 Sandbag cleans
3 Sets for quality
:10-:20 weighted dead hang hold
hold a wall ball or DB between your legs
10-15 seated DB Shoulder press
10-15 DB tate press
10-15 Barbell Curls
30 Banded tricep push downs
Teams of 2
Amrap 25
RX
40/32 Calorie Row 1 partner row 1 partner holding Double DB 50s/35s
30 Power Cleans 135/95
40/32 Calorie Row 1 partner row 1 partner hold Db DBs
20 Synchro Db snatches
40/32 Calorie Row 1 partner row 1 partner holding DB dbs
10 Devil press 50s/35
Pico
Choose your own DBs
For Time
12 min cap
Spicy RX
100/80 Calorie Bike
Emom 3 Burpee box jump over starting at zero
RX
80/65 Calorie Bike
Emom 3 burpee box jump overs Starting at zero
Pico
60/45 Calorie Bike
Emom 3 burpee box step up startig at zero
